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Introducing an easy online course with effective and simple yoga techniques - even if you have never rolled out a mat!

Three weeks of online training including weekly 30 minute tutorials (with easy and effective chair yoga, short meditations, breathing techniques and wellness tips); followed by weekly workbooks; and ending with bonus session.  Available during this time for questions and help via email. 
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MARCUS - TESTIMONIAL https://www.youtube.com/watch?v=yYISIqEHSUU

KIRSTEN - TESTIMONIAL https://www.youtube.com/watch?v=awrjecc8ZoM

Watch in your own time at the office or at home. 
Click here to BUY now for yourself, your partner or a friend. https://www.heidihorne.com.au/shop/executive-zen-online-program


What is mindfulness at work? 

It is simply being mindful of whatever you do while at work.

It is becoming more common to have mindfulness programs (including Yoga and Meditation) to

the modern work environment.

Benefits of Mindfulness and Meditation include:

*Reducing Stress: We all want to lower our stress levels. We cannot stop stress in our lives and workplaces, however we can change our reaction to stress. When we practice mindfulness it reduces the cortisol in our bodies, which is the stress hormone and allows to cope better with situations as they arise.

*Mindfulness is said to make people more compassionate and empathetic with others.

“One of the reasons mindfulness at work is becoming popular is because we need it more than ever before,” explains clinical psychologist and mindfulness expert Dr Paula Watkins. “Our brains are craving it.”

Here are easy ways to bring mindfulness into your day to day modern work life.

*Taking on a meditation practice.  You don't need to sit for an hour cross legged to gain the benefits of meditation.  Even 5 minutes engaging in a guided meditation can make a huge difference to your mind.  For a FREE 5 minute meditation, download at https://www.heidihorne.com.au/home 

*While at your laptop/work desk, take time to notice your posture.  Are you hunched and tensed, is your face tight and jaw clenched?  What can you let go off?  

*Plan your day ahead.  Set intentions at the beginning of the day for positive outcomes, and how you will deal with any problems that will arise.  Notice your reaction to situations that come up during the day by being mindful of your emotions.

*Practice deep breathing.  When you feel stressed, emotional, tired or tense during the workday, take a few minutes to have some deep breaths.  Try to make the exhale longer and deeper than the inhale, for example - count to 4 slowly on the inhale and count to 8 slowly on the exhale.  Notice the change you feel after doing this, and release any unwanted emotions and thoughts.

*Single task rather than multi-task. We feel like we are more productive when multi-tasking, however switching from 2 or 3 tasks at a time is often ineffective. Spend time on one project (or email) at a time giving it your full attention until completed and then move on.

*Add more gratitude to your day. We often moan and groan about all the negative areas that might be happening in the workplace. Take time to add some gratitude to your day and be thankful of all the positive aspects of your life and job. Even just having a job is a blessing for many people.

*Getting outside even for a few moments. If you can step outside your office and have a few deep breaths in the sunshine. Notice the warmth of the sun and see the beauty in nature around you.

*Connect with people. Take time to talk to others in the workplace with a sense of warmth and openness and really listen.

For a corporate Yoga and Wellness session for yourself (one on one) or for your employees (group sessions), please contact me for a quote or additional information to be emailed through.  Hello@heidihorne.com.au OR 0421326046










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I love a Balance Yoga Pose, especially when I have a million things in my mind. On the days I am feeling busy and stressed out, it can really help calm that mind and allow me to be in the moment.

They have great practical benefits such as increasing strength and flexibility and working with the core and posture. However, try balancing when you are thinking about the email you forgot to send or what you are cooking for dinner and you will not last very long!

We all know that change is a part of life. One day you are great at dancer pose, the next day you are wobbling all over the place. Balance poses are a great way of checking in with yourself and having an emotional check as well. Good way of letting go of expectations that you put on yourself as well. Remember yoga is all about listening to your body (how it is today, not yesterday) and leaving your ego at the door.

To hold a difficult balance pose, you need to keep your gaze on a certain point and just breathe. This is a good lesson for life as well. Often (especially as women) we love to multi-task and make ourselves super busy. We believe we are getting lots done, however, sometimes we need to STOP and focus on one thing at a time with our full attention. Same goes for our relationships. Put down the phone when we are at the café with a friend, or spend time to look at your child when they are talking to you.

Be still and be in the moment. Your body and mind will thankyou for it.




Smoothies are super popular with everyone in the household, including the kids.  They are quick to make, nutritious and most of all delicious.  Also, unlike juicing they top up your fibre intake as they use the whole fruit or vegetable.  For children, they are great boost of vitamins, minerals, healthy fats and proteins.

Our favourite time of the day to have one is mid afternoon when we need a pick-me up and something healthy to keep us going until dinner. Also the children have just gotten home from school, and often on their way to sport training, so this is the energy lift they need.

My tip is to stock the freezer with lots of frozen packets of fruits and vegetables such as pineapple, banana, mango, mixed berries, kale and spinach.  Other ingredients we use include milk (almond for me, cows for the children, coconut), Greek yoghurt, green powders, honey, chia, avocado and LSA (linseed, sunflower and almond). We usually don’t follow a set recipe and add what is available in the fridge. Get the children to have a go of making their own - but clean up the mess afterwards!

If you are starting out, here are 3 easy options to begin with. Just add to a blender and blitz until smooth.

MANGO MAGIC: 1 cup frozen mango, 1 cup yoghurt, top up with 1/2 coconut water 1/2 milk of choice.

COCONUT BERRY - 1 cup frozen berries, 1/2 cup yoghurt, top up with coconut water

KALE PLUS - 1/2 cup frozen kale, 1 cup pineapple (or mango), 1 tablespoon each of green powder and LSA, top up with coconut water

ENJOY! Would love to hear of your favourite go-to smoothies!

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HI everyone,

For those who know me, they will know that I am always on the move. PLUS, I have a huge appetite. Yesterday was no exception, with the day consisted of 4 yoga classes (kids, corporate, private and studio), attending the solo band night for my daughter, and also visiting my son’s Year 2 classroom for “Healthy Living”. As well as having fun with massage train and relaxing with guided meditation, we made 2 types of Bliss Balls that are perfect for kids (and adults!) lunch boxes. Also great for a boost before or after sports training, or a healthy bize-sized dessert when you want something sweet after dinner.

So here they are:

Super simple - just need a mixing bowl, food processor (I use a nutri bullet), spoon and at the end clean hands!


1 cup oats,

1 cup chopped apricots (I usually soak for around an hour to soften)

1 cup of desiccated coconut

2 tablespoons honey

2 tablespoons coconut oil

Drain the apricots and then blitz in the food processor.

Mix with the other ingredients in a bowl. Once mixed with spoon, put your hands in and roll/mould into small balls with your fingers.

Keep in refridgerator for up to 2 weeks.


(tip - get the kids to smell Cacoa - once they realise it smells like chocolate, they are in!)

1 cup oats

3/4 cup of dates (once again, I usually soak for around an hour to soften)

1 cup desiccated coconut (plus extra to roll balls)

2 tablespoons cacoa powder

2 tablespoons honey (or maple syrup)

Drain the dates and then blitz in the food processor.

Mix with the other ingredients in a bowl. Once mixed with spoon, put your hands in and roll/mould into small balls with your fingers. Place in a bowl of the extra coconut to coat on outside.

Keep in refridgerator for up to 2 weeks.


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1)    REMEMBER THOUGHTS AREN’T FACT.  Don’t believe everything you think in your mind, such as: “I can’t go on” or “I’m no good”.  Notice the thoughts that enter the mind and know that you are not your thoughts.  Replace the negative with positive intentions.

2)    LISTEN TO YOUR BODY.  Notice stress when in the body, ie. Tightness in jaw, hunched shoulders, tension headache, and take the time deepen breath and relax the body.

3)    CONNECT WITH PEOPLE.  Take the time to listen, pay attention, with sense of warmth and kindness, curiosity and openness.

4)    BE GRATEFUL EVERY DAY.  As they say, gratitude is the best attitude. Gratitude is an aspect of mindfulness.  Take time to say thank you or carry out an action to say thanks (even a short email).

5)      STOP AND BREATHE.  Take a moment between the urgency of each phone call or text to take a deep breath.  Try to let go of the multi-tasking (easier said than done I know) and focus on one task at a time.


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1)      EAT YOUR FRUITS AND VEGGIES: Fibre not only fills us up, but also takes longer for the body to process and provides energy for longer.  Fill up on your favourite 5 a day vegetables and fruits, and reap the reward of the vitamins and nutrients as well.

2)      STOP COMPLANING:  Be the glass half full person with a positive outlook, guaranteed to uplift your mood.

3)      TAKE A MINI BREAK TO STRETCH (OR BOOK IN SOME CORPORATE YOGA):  Get out of the chair, off the computer, and have a stretch.  It doesn’t need to be long, just a few minutes can make a big difference.  Release out the jaw, neck, shoulders and upper back where most of the tension is often held with some rolls of the shoulders, twists looking over each shoulder, and stretching the arms over the head.

4)      KEEP DRINKING THAT WATER:  Being slightly dehydrated can cause lack of energy and simply having a regular glass of water throughout the day can alleviate this.  Also, avoiding excess caffeine and sugary drinks, which can often leave you more thirsty in the long run.

5)      GET OUTSIDE:  If your office is inside, try to step out in the sunshine and fresh air during the day.  Take some deep breaths and look at some greenery or even up at the sky.  Also bring some outside in, with a fresh plant on or near your desk.

As well as these tips, regular Yoga and Meditation can greatly help give a boost of energy and uplift your mood.  Request a quote for Corporate Yoga and Wellness programs to your workplace, or more details on my signature program Executive Zen – for a Happier, Healthier Team. hello@heidihorne.com.au 0421326046